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Geoffrey Mutai Training Week

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Geoffrey Mutai Training Week Empty Geoffrey Mutai Training Week

Post  Ben Z Sat Apr 14, 2012 11:30 am

Interesting stuff here from the world's fastest marathoner. Lots of slow miles with one day off each week.

In today's BOSTON GLOBE:

Self- Coached Geoffrey Mutai a training week:

Monday
A.M. 2 HR easy run (6:30-8 min./mile)
P.M. 1 HR. easy run (6:30-8 min./mile)

Tuesday
A.M. 50 min. run (8 min. miles)
P.M. Speed Workout:
30 min. warm-up
12x1km intervals (4:50/mile pace) w 1 min. rec.

Wednesday:
A.M. 1Hr 50min. run (8min. miles)
P.M. 2 HR easy run (8min. miles)

Thursday:
A.M. 25 mile run (7:15 min. miles speeding up to 5:35 min. miles)

Friday:
A.M. 1Hr 50min. run (8min. miles)
P.M. 2 HR easy run (8min. miles)

Saturday:
A.M. Speed Workout:
30 min. warm-up
20x2min. intervals @ 5 min. mile with 1 min. rec.
30 min. cooldown

Sunday:
Rest

Important point: this is done on hills at 8,200ft elevation

http://articles.boston.com/2012-04-13/boston-marathon/31334819_1_geoffrey-mutai-8-minute-mile-pace-boston-marathon
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Geoffrey Mutai Training Week Empty Re: Geoffrey Mutai Training Week

Post  Schuey Sat Apr 14, 2012 11:35 am

Good stuff!

Although there is no doubt that running that at high elevation is a benefit, I still think that there is a lot of benefit for any of us to take from this type of training. The important key being look at how he allows his body to recover! By doing this he allows himself the ability to go into a race feeling fresh, where a lot of us think we just have to beat up are body over and over and run fast and hard all the time. The end result we hope that taper is enough time to recover the body before race day.

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Geoffrey Mutai Training Week Empty Re: Geoffrey Mutai Training Week

Post  fostever Sat Apr 14, 2012 12:35 pm

Ben Z wrote:Interesting stuff here from the world's fastest marathoner. Lots of slow miles with one day off each week.

In today's BOSTON GLOBE:

Self- Coached Geoffrey Mutai a training week:

Monday
A.M. 2 HR easy run (6:30-8 min./mile)
P.M. 1 HR. easy run (6:30-8 min./mile)

Tuesday
A.M. 50 min. run (8 min. miles)
P.M. Speed Workout:
30 min. warm-up
12x1km intervals (4:50/mile pace) w 1 min. rec.

Wednesday:
A.M. 1Hr 50min. run (8min. miles)
P.M. 2 HR easy run (8min. miles)

Thursday:
A.M. 25 mile run (7:15 min. miles speeding up to 5:35 min. miles)

Friday:
A.M. 1Hr 50min. run (8min. miles)
P.M. 2 HR easy run (8min. miles)

Saturday:
A.M. Speed Workout:
30 min. warm-up
20x2min. intervals @ 5 min. mile with 1 min. rec.
30 min. cooldown

Sunday:
Rest

Important point: this is done on hills at 8,200ft elevation

http://articles.boston.com/2012-04-13/boston-marathon/31334819_1_geoffrey-mutai-8-minute-mile-pace-boston-marathon
And that was this week lol!
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Geoffrey Mutai Training Week Empty Re: Geoffrey Mutai Training Week

Post  Dave-O Sun Apr 15, 2012 10:40 am

I've been following the letsrun thread on this topic, and I think there's two main things to consider:

1. I think he said this is a sample of abhout 40 of his training weeks per year, right? So it is not meant to be a sample of a marathon specific week.

2. I'm in the camp that a lot of lost in the translation. They do everything by kilometers, so he's likely estimating based on km pace (ie. 3:00/km. 4:00/km, etc/) and the author is translating from there.

A regular poster on RWOL had the chance to train with the Kenyans for a few weeks last summer (his father had a connection with a running camp), and he basically said their easy runs are all moderate progression runs. A typical morning run would be a 15k run on hilly trails; they'd start at 9:00 pace, gradually speeding up for a few miles. Everyone would be joking and laughing for a few miles, but by the end, they were at 6:00 pace shredding the hills. Very unstructured, and by no means a consistent 8:00 pace.
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